Tip 1 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 2 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 3 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 4 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 5 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 6 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 7 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 8 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 9 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 10 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.